The Innovative Dietitian

What food is being celebrated?

April 4th - International Carrot Day

Photo by Carolina L.S. on Unsplash

Glazed, roasted, boiled, peeled, shredded, julienne, pureed, baked, shaved, grilled, braised, fermented, burnt, candied, pickled...

Cakes, dips, pizza topping, soup, dressing, decoration, sticks, raw, cooked, sweet, savoury, black, orange, purple, yellow, juice, warm, cold...

We love 'em all!

Our Staff at The Innovative Dietitian
Christabel Macleod
B.A. B.Ed (ECh)

I joined The Innovative Dietitian from a teaching background. I had been a teacher for about 25 years and had been sharing my love for people (and pets) through food and education ever since. I am passionate about good dietary practices. I love to cook, especially dessert and sometimes there is a conflict between maintaining a balance between a healthy diet and craving sweet and luscious. Who says you can’t have both? I have a personal interest in the Aboriginal peoples' cultural rights being advanced, having already had experience in this field. I also want to advocate for clients with Autism and help contribute towards their happy and successful lives. I want to make a difference in the lives of all my clients, whether they be young or old, and from all backgrounds.

“Food can bring people together in a way that nothing else could.”
-Yotam Ottolenghi

THIS MONTH’S TOP STORY

Best Diet for Hashimoto's

Hashimoto’s Diet; is there such a thing?
The good news is that diet CAN contribute to controlling to a degree, the metabolic rates in Hashimoto’s Thyroiditis.

Here are some evidence-based dietary tips to help treat Hashimoto’s disease. There is now significant evidence that diet can play a role in decreasing antibody levels, improve thyroid function, and reduce symptoms caused by Hashimoto’s disease.

Gluten - Free Diet
Many studies indicate that those with Hashimoto’s are more likely to have celiac disease than the general population. As such, experts recommend that everyone diagnosed with Hashimoto’s be screened for coeliac disease. What’s more, some evidence suggests that gluten- and grain-free diets may benefit people with Hashimoto’s disease.

Lactose Free Diet
Lactose intolerance is very common among people with Hashimoto’s disease. In a study in 83 women with Hashimoto's disease, 75.9% were diagnosed with lactose intolerance. If you suspect lactose intolerance, cutting out dairy may aid digestive issues, as well as thyroid function and medication absorption.

Lots of fruit and vegetables
Inflammation may be a driving force behind Hashimoto’s disease. As such, an anti-inflammatory diet rich in fruits and vegetables may significantly improve symptoms. A study in 218 women with Hashimoto’s disease found that markers of oxidative stress — a condition that causes chronic inflammation — were lower in those who ate fruits and vegetables more frequently. Vegetables, fruits, spices, and fatty fish are just some examples of foods with powerful anti-inflammatory properties.

Low in added sugar and high in nutrients
Following a diet low in added sugar and highly processed foods but rich in whole, nutrient-dense foods may help improve your health, manage your weight, and reduce Hashimoto’s-related symptoms. Whenever possible, prepare your meals at home using nutritious foods like vegetables, fruits, proteins, healthy fats, and fibre-rich carbs. These foods offer powerful antioxidant and anti-inflammatory benefits.

Recipe of the month;

Carrot Poriyal

I particularly like this Southern Indian recipe for it’s carrotiness!

Recipe by Dassana Amit

Preparation Time: 5 mins

Cook Time: 25 mins

Ingredients

▢ 2 Tablespoons sesame oil (gingelly oil)
▢ 1 Teaspoon mustard seeds
▢ 1 Teaspoon urad dal (husked and split black gram)
▢ 1 Green chili, chopped
▢ 8 to 9 Curry leaves, kept whole or chopped
▢ ¼ Teaspoon turmeric powder
▢ 1 Pinch asafoetida (hing)
▢ 2 Cups finely chopped carrots 
▢ ½ Cup water or add as required
▢ ⅓ Cup grated fresh coconut
▢ Salt as required

Instructions

1. Heat 2 tablespoons sesame oil in a kadai or pan. Keep the flame to a low and then add 1 teaspoon mustard seeds.

2. Once the mustard seeds begin to crackle, then add 1 teaspoon urad dal (husked and split black gram).

3. Saute till the urad dal becomes golden. Do stir. Also do make sure that the dal does not get burnt.

4. Then add 1 green chili (chopped), 8 to 9 curry leaves. Stir and mix.

5. Add 2 cups finely chopped carrots.

6. Add ¼ teaspoon turmeric powder and 1 pinch of asafoetida.

Season with salt as required.

7. Add ½ cup water and give a stir.

8. Cover the pan with its lid and simmer on a low flame till the carrots are tender and cooked. Do check after every 4 to 5 minutes. If the water dries up in the pan, then you can add some more water.

9. Once the carrots are cooked, then add ⅓ cup grated fresh coconut. If there is some water in the pan, then let it evaporate before adding the coconut.

10. Remove the lid and cook till all the water is evaporated.

11. Mix very well and then switch off the flame.

Serve carrot poriyal. You can garnish with some chopped coriander leaves while serving.

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